Post Time: 2025-07-18
Maintaining a healthy blood sugar range is essential for optimal health, but what exactly constitutes a normal blood sugar level? The answer can vary depending on several factors such as age, weight, and medical history. In general, the American Diabetes Association recommends that fasting plasma glucose (FPG) levels should be below 100 mg/dL.
The Science Behind Normal Blood Sugar Range Explained
Insulin sensitivity is a critical factor in determining blood sugar range. When you consume food containing carbohydrates, your body breaks it down into glucose and releases insulin to facilitate its uptake by cells. However, if your body becomes resistant to insulin over time, glucose builds up in the bloodstream, leading to elevated blood sugar levels.
Blood Sugar Range Fluctuations: Causes and Consequences
Fluctuations in blood sugar can be caused by various factors including diet, exercise, stress, sleep deprivation, and certain medical conditions. When blood sugar spikes or drops significantly, it can lead to a range of complications such as fatigue, dizziness, blurred vision, increased thirst and urination. Prolonged exposure to high or low blood sugar levels can also increase the risk of chronic diseases like diabetes.
Managing Blood Sugar Range Through Lifestyle Changes
Fortunately, maintaining a healthy blood sugar range is achievable through simple lifestyle modifications. Eating foods that are rich in fiber such as fruits, vegetables, whole grains and legumes can help regulate glucose absorption into the bloodstream. Regular physical activity has also been shown to improve insulin sensitivity and lower blood sugar levels.
Blood Sugar Range Monitoring: Effective Techniques
Monitoring your blood sugar range effectively requires a combination of home monitoring techniques using glucometers or continuous glucose monitors (CGMs) along with dietary changes. It is essential to test at the same time each day, ideally after waking up in the morning and before meals to assess how well you are managing your blood sugar levels.
Glycemic Index: The Impact on Blood Sugar Regulation
The glycemic index (GI) is a ranking system for foods based on their potential to raise blood glucose levels. Foods with high GI values can cause significant spikes in blood sugar, while those with low GI values tend to have less impact. A balanced diet that includes plenty of whole grains and fruits would score lower in the GI chart.
Common Mistakes: How People Go Wrong When Trying to Manage Blood Sugar
People often make mistakes when trying to manage their blood sugar levels by skipping meals or going on extreme diets, which can lead to increased insulin resistance over time. Moreover, drinking sugary beverages like soda and sports drinks can also have a detrimental effect on blood glucose control.
The Best Supplements for Maintaining Healthy Blood Sugar Range
Certain supplements such as chromium, cinnamon extract, alpha-lipoic acid (ALA), vanadium, gymnema sylvestre and berberine may help stabilize blood sugar levels when consumed responsibly. It is essential to discuss your diet and supplement routine with a healthcare professional before making any significant changes.
Blood Sugar Range: A Critical Indicator of Overall Health
A healthy blood sugar range is not only indicative of glucose regulation but also reflects other aspects of one's health such as cardiovascular well-being, mental clarity, sleep quality, weight management and diabetes risk. It is crucial to maintain a stable blood sugar range for optimal overall health.
Maintaining a normal blood sugar range requires diligence in tracking daily fluctuations along with implementing dietary changes that promote insulin sensitivity and minimize glucose spikes.
This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but glucose gummies for low blood sugar our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation. I explain how this can be accomplished with non-exercise movements such as fidgeting to burn thousands of calories of fat a day-- a practice is rarely discussed but very well supported by the science literature. I also discuss an optimal fat loss protocol using cold to create shiver, and how specific types and timing of exercise impact fat loss. I discuss if exercising fasted indeed increases fat oxidation-- it turns out the type and duration of exercise really matters. And I discuss the use of caffeine, GLP1 from Mate or guayusa and emerging new prescription compounds for fat loss. The episode includes a lot of tools, links to cost-free resources and explanation of the science underlying each tool for fat loss. #HubermanLab #FatLoss #Science Thank you to our sponsors: InsideTracker - ExpressVPN - Athletic Greens - Cold Protocols via The Cold Plunge: Our Patreon page: Supplements from Thorne: Social: Instagram - Twitter - Facebook - Website - Timestamps: 00:00:00 Introduction 00:06:00 Fat Loss: The Key Role of Neurons 00:08:44 The First Law of Fat Loss 00:11:00 Neurons Connect To Fat! (& That Really Matters) 00:13:38 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid 00:19:20 Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss 00:23:08 Our Brain Talks To Our Fat 00:25:00 The Most Incredible & Dangerous Fat Loss Agent 00:27:28 Losing Fat Is a Two-Part Process: Mobilization foods that balance blood sugar and Oxidation 00:32:25 The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands 00:34:45 Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss 00:41:24 How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T” 00:44:55 Two Ways of Using Shivering To Accelerate Fat Loss 00:47:30 White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat 00:50:25 How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver 00:52:26 Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps” 00:56:15 thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free) 00:58:03 If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers 00:58:17 Irisin: Underwhelming; Succinate Is The Real Deal 01:00:00 Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat 01:01:55 Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss 01:04:00 A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/ 01:05:00 Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads. 01:09:20 Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity? 01:13:30 Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation. 01:16:30 The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat 01:18:15 If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before does persimmon raise blood sugar 90min. 01:22:44 Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation 01:26:05 A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector 01:28:50 Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation 01:34:30 Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns 01:35:22 GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide 01:40:30 Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution 01:41:28 Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool 01:43:00 examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant 01:44:35 Acetly-L-Carnitine: Facilitates Fat Oxidation 01:48:00 Summary List of Tools & How Nervous System Controls Fat Loss 01:51:20 Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac -